top of page

6/24/21

Here is today's #WOD!


#METCON

EMOM x16

M1: 15 Weighted Sit-ups

M2: :30 sec Weighted Seated Russian Twist

M3: :60 sec Wall Sit Hold/Single Leg (:25/:25)

M4: Rest


EMOM x8

M1: 10/7 Cal Echo Bike

M2: 5 Burpee Slam Balls + 10 Slam Ball Step-ups @40-50/20-30#

--

Rest 2 mins

--

AMRAP 6 @80%

500m/425m

500m Run

AMRAP

DB Man-Makers @35/20


Coaches Challenge

DBs @50/35


Stay positive and have fun! You are on your way to a happier life.

Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf


Happier. Healthier.

Your friends at Black Iron CrossFit

19 views0 comments

Recent Posts

See All
  • Instagram
  • Facebook
  • YouTube
  • Twitter
bottom of page